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When it comes to fitness gear, weighted vests for women can really help you get more out of your workouts. Walking is one of the simplest and most effective ways to stay active, but sometimes it can feel a bit too easy. By adding extra resistance, you can burn more calories, build strength, and improve your overall fitness. Discover the incredible benefits of walking with a weighted vest, tips for selecting the right one for your needs, and some fun workout ideas to get you started.

Benefits of Walking with a Weighted Vest for Women cover

My Favorite Products  •  Pilates Lifestyle

Benefits of Walking with Weighted Vests for Women + My Top Picks

By: Meggie Martin

When it comes to fitness gear, weighted vests for women can really help you get more out of your workouts. If you haven’t tried walking with a weighted vest yet, let me tell you—the benefits are HUGE! For starters, you’re not just getting in some cardio, you’re combining it with strength training—hello, heart health AND lean muscle! It’s like a two-for-one workout that works for you.

But before you rush out to buy one, let’s dive in a little deeper. In this guest post with Meggie Martin, cyclical strength training & somatics, we’ll explore the incredible benefits of walking with a weighted vest, tips for selecting the right one for your needs, and some fun workout ideas to get you started. So lace up those sneakers, and let’s learn more about weighted vests. Who knew that adding a little extra weight could make such a big difference in your fitness journey?

In this post you’ll also find my top picks for weighted vests for women. You can use the quick list below to shop directly, or scroll down for more details about each weighted vest.

JUMP TO WEIGHTED VESTS LIST

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting PILATESBODY by Kayla, making the content you see on this blog possible.

My Introduction to Weighted Vests for Women

Two years ago my husband came up to me and said—we should get weighted vests. Now, at this time we had been on our health and strength journey for about a year. Both of us had released some fat and gained lean muscle mass.

He had been hearing about the benefits of weighted vests and looked at me and said, “How cool would it be to wear what we used to weigh!?”

And I was sold.

Since having my fourth child, it took A WHILE to release the baby weight and drop those 20 pounds that felt stuck like glue on my body, so I loved the idea of wearing those pounds as a reminder of how far I’ve come and how strong I’ve gotten.

As a result, I wear a weighted vest a few times a week on my daily two-mile walk outside and once a week to support VO2 max training!

Meggie Martin wearing a weighted vest while hiking with her family.

What Are the Benefits of Walking with a Weighted Vest?

With any fitness trend, there are pros and cons and from my experience the benefits of walking with a weighted vest are MASSIVE.

First, using a weighted vest during walks allows for you to get cardiovascular AND strength benefits at the same time. Heck yeah! In simpler terms, walking with a weighted vest helps your heart health and builds lean muscle at the same time. Furthermore, putting additional weight on your body while exercising stimulates bone growth, counteracting the risk of osteoporosis as we age.

Secondly, it is gentle on your joints. When you run (no offense if you do) you are putting about 500–700 times your body weight onto your knee joints. As someone who doesn’t like to run, this was an amazing option for me to challenge myself when I walk.

Third, as a nervous system nerd, a weighted vest can provide some proprioceptive input. This sensory input helps our bodies feel regulated and calm. We are constantly bombarded with stress, and when I wear my weighted vest, I feel so much calmer and more grounded after a walk!

Lastly, it keeps me challenged. Our bodies get complacent. They get “used to” movements and things we do repeatedly. A weighted vest keeps your body guessing and continuing to make progress vs. getting complacent.

Are There Any Downsides to Weighted Vests for Women?

Personally, I don’t see downsides to wearing a weighted vest. With that said, if you have injuries or back issues, wearing extra weight could be challenging or create more pain if you push yourself vs. listening to your body and modifying for what it needs.

Pilatesbody by Kayla wearing a weighted vest for women and walking two dogs.

Does Walking with a Weighted Vest Improve Your VO2 Max?

Short answer—yes! VO2 max training is when you get your body into Zone 5 heart rate for a few minutes and allow it to come back down to Zone 2. Technically, you can do VO2 max training without a weighted vest, AND I like to train VO2 max once a week wearing my weighted vest.

The benefits of VO2 max are simple. As we age our body’s ability to maximize oxygen from our blood rapidly declines (think climbing up the stairs as you get older and feeling winded at the top or needing to pause for a few seconds to catch your breath!). You can train your body so that you DON’T get winded after climbing a set of stairs by purposefully getting to Zone 5 and then coming back to Zone 2 and going back into Zone 5 and then back down!

How to Choose a Weighted Vest for Women

There are a TON of weighted vests out there. I won’t lie—my husband did all the research a few years ago and I went with his recommendation, but there are basically two types. The first type has the weight mostly on the back with a buckle across the chest, like this Zelus vest or this Prodigen vest. The second type has weight in the front and back evenly distributed, like this Yes4All vest, this Amstaff tactical weighted vest, or this Sportneer weighted vest.

For me personally, I like the weight evenly distributed. If all the weight is on my back, I tend to hunch forward. Also, the plates in tactical vests are great; however, it can also be beneficial to have a smaller vest with adjustable weight options. This way, you can gradually add weight to your vest over time rather than sticking with the same weight, which can limit your progress over time. Ultimately, the type of weighted vest you choose is up to you, but these are some good things to keep in mind.

A gray camouflage tactical weighted vest on display.

Weighted Vests FAQ

Are weighted vests for women effective?

Yes! They are effective for women! However, during your luteal phase, you might want to go slower or skip the vest so as to not stress your body out while your hormones are dropping!

Are there specific vests designed for women?

While many weighted vests are designed as unisex, some are designed with women in mind. Some have a contoured shape to fit a woman’s form, and some minimize weight over the chest area for better comfort and balance.

Does wearing a weighted vest make you stronger?

Yes! It does cardiovascular AND strength at the same time! Also, as your body adapts to the extra weight, you can gradually increase it, continually challenging your muscles through progressive overload.

How heavy should weighted vests for women be?

A good rule of thumb is 5–10% of your body weight. However, I recommend starting at 5 pounds and working your way up. Start with 10% of your ideal body weight.

How long should I walk with a weighted vest on?

This is 100% up to you! Again, it’s always good to start small and then slowly increase as your body adjusts and adapts.

Pilatesbody by Kayla wearing a weighted vest in her home Pilates studio.

Best Weighted Vests for Walking – My Top Picks

Elevate Your Walks with These Weighted Vests for Women

Want a quick and easy way to shop? We’ve listed all of the products below and then keep scrolling for details of each! 

  1. ZELUS Weighted Vests for Women
  2. Prodigen Weighted Vests for Women
  3. Yes4All Adjustable Weighted Vests for Women
  4. Amstaff Tactical Weighted Vests for Women
  5. Sportneer Front Zip Adjustable Weighted Vests for Women

ZELUS Weighted Vests for Women

ZELUS weighted vest, Amazon number 1 best seller in health and wellness products.

The ZELUS weighted vest is a fantastic option for women looking to add some resistance to their workouts. Available in sizes ranging from 6 to 30 pounds, this vest is made from durable neoprene rubber fabric, ensuring it will go the distance. The cushioned shoulder straps provide a comfy fit, so you can wear it while walking, running, or doing strength training without feeling weighed down. One of the coolest features is the storage pockets, perfect for stashing your phone or keys while you’re on the go. Whether you’re just starting out or are a seasoned fitness enthusiast, this could be one of the best weighted vests for women on the market!

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Prodigen Weighted Vests for Women

The Prodigen weighted vest is designed specifically for women, featuring an H-shape design that hugs your curves comfortably. It’s filled with iron pellets, which provide a more stable weight distribution compared to traditional sand-filled vests. This weighted vest features a storage pocket to hold your valuables and reflective bands for safety during those early morning or late evening walks outdoors. With two adjustable buckles, you can easily customize the fit, ensuring it stays snug and secure no matter how intense your workout gets. If you’re looking for one of the best weighted vests for walking, the Prodigen vest checks all the boxes—comfort, safety, and functionality!

A woman wearing a Prodigen Running weighted vest in purple.
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Yes4All Adjustable Weighted Vests for Women

Yes4All adjustable weighted vests for women.

If you want to start walking with a weighted vest, the Yes4All weighted vest is another great one to check out. With its unique X-shape design, this vest fits snugly and comfortably, ensuring you can move freely whether you’re walking, running, or doing strength training. The neoprene material is sweat-proof, so you don’t have to worry about it getting damp and uncomfortable when you work out. It has a large net pocket, and reflective, adjustable straps to keep you visible at all times. The base vest weighs 11 lbs and comes with six 1.5 lb weights that you can easily add as you progress.

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Amstaff Tactical Weighted Vests for Women

The Amstaff tactical weighted vest is a classic pick for CrossFit workouts, but you can wear it for walking as well. It comes in four different sizes (weights) and comes with two weighted plates, but you can add more as you get stronger. This vest is super durable, plus it has padded support and adjustable sizes for the perfect fit. It was designed for mobility, so you won’t feel restricted, and the weight is evenly distributed. Bonus—Amstaff’s superior customer service is one of its standout features. If you’re on the hunt for one of the best weighted vests for walking or CrossFit, the Amstaff tactical vest is definitely worth checking out!

Weighted vests for women tactical vest from Amstaff.
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Sportneer Front Zip Adjustable Weighted Vests for Women

Black Sportneer adjustable weighted vests for women.

This Sportneer adjustable weighted vest is a unique option with it’s front zipper design! It’s super versatile and fits comfortably on people of all sizes. The adjustable waist velcro strap ensures a snug fit, while the front zipper makes it much easier to get on! This weighted vest is made with breathable fabric that keeps you cool, and it features reflective straps for safety on evening walks. The weight can be adjusted from 2 lbs all the way up to 18 lbs! Reviewers say that it’s comfortable for women with larger chests, unlike some other models. If you’re exploring the benefits of walking with a weighted vest, this one’s a solid choice!

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Sample Workouts: Walking with a Weighted Vest

Workouts by Meggie Martin

Outdoor & Simple: Put on your weighted vest and walk a mile or two!

Indoor & Moderate: Put on your weighted vest and find a treadmill. Set the incline to 10–15% and walk at a 2.0 speed for 30 minutes.

Indoor & Hard: Put on your weighted vest and grab a treadmill. Set the incline to 15% and walk at a 2.0 speed for 5 minutes to warm up. Then increase the speed every minute until you get to 3.0. Once there, go back down to 2.0 for 5 minutes. Then up the speed every minute until you get to 3.0. Bonus—track your heart rate (try one of these fitness trackers!) and see if you can get it down during the breaks at 2.0!

Outdoor & Hard: Find an outdoor trail or hill with a walking path or sidewalk. Walk down the hill at a slow/moderate pace noticing the start time. When you reach the bottom, check the time. Walk back up and see if you can cut the time by 30 seconds to a minute. Repeat 2x. If on a trail rather than a giant hill, see if you can cut your mile splits by 30 seconds to a minute.

No matter what you do, wearing the vest will get you an amazing workout and help your cardiovascular system and muscle mass at the same time!

Have you tried a weighted vest for walking?

I’d love to hear your thoughts on weighted vests for women—feel free to share your experiences in the comments below!

Our guest blogger for this post is Meggie Martin, an emotional eating and nervous system coach. Check out her website and give her a follow on Instagram (@meggie_m_martin) for tips on how to strengthen your mind and body through nervous system regulation!

Your Friend & Pilates Expert,

Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand

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Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.

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